Self-massage · beginner · 60s hold

Golf Ball / Lacrosse Ball Roll

The golf ball gives a smaller contact area than a frozen water bottle, so pressure is more focal, which some people prefer for specific tender points. None of the studies in our references tests it, so treat it as a comfort measure rather than a proven treatment.

Plantar fascia (focal)Intrinsic foot musclesAdductor hallucis
By Oliver Wakefield-Smith·Last reviewed 2026-05-12·0 primary sources cited

How to do it

  1. 1

    Sit on a chair with your foot flat on the floor

    Sit tall, foot flat

  2. 2

    Place a golf ball or lacrosse ball under the arch of your foot

    Ball under arch

  3. 3

    Apply gentle downward pressure and roll the ball slowly back and forward

    Slow rolling

  4. 4

    When you find a tender spot, pause and hold light pressure for 5 to 8 seconds

    Pause on tender spots

  5. 5

    Continue for 60 seconds, working the whole sole. Switch sides

    60 seconds, switch

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Written by Oliver Wakefield-Smith, Founder of Digital Signet
Researches and writes evidence-based consumer health content. Not a clinician. The studies this site relies on are named and linked on the references page. Email corrections.
Last reviewed 2026-05-12 · plantarfasciitisstretches.com